Exercises to relieve pain from plantar fasciitis

Exercises to relieve pain from plantar fasciitis Source: Gstatic

Plantar fasciitis can be a debilitating condition and is a painful problem of the foot creating heel pain. Plantar fasciitis is the medical term for inflammation of the plantar fascia, which are the connective cells in the lower part of your foot. These cells are the ligaments that connect your heel to the front of your foot and support the arch. Many runners or overweight people can suffer from this condition due to the extra stress placed on the feet. The pain is usually worse in the morning when you first try walking or whenever you have been resting for a while with your feet elevated. Staying off your feet and applying ice for 10 to 15 minutes will help to reduce inflammation and swelling.

Stretching Solutions

In order to ultimately get rid of plantar fasciitis long-term means extending the plantar fascia so that the ligaments in the arch are stretched. This will reduce the strain on the heel as you walk.

1. Stand arm's length from the surface of a wall surface.

2. Place the right foot behind your left foot.

3. Slowly and gently, bend your left leg which will tilt you forward.

4. Maintain your right knee straight as well as keeping the heel on the ground.

5. Hold the stretch for 15 to an optimum of 30 seconds and release. Repeat 3 times.

6. Reverse the location of your legs and repeat the bending and holding.

7. Stretch the fascia. Set your toes against a wall surface, maintaining your arch and heel on the floor. Hold this stretch for 10 seconds. Repeat 10 times, 3 or four times daily.

8. Freeze golf balls and massage the fascia. Roll the frozen golf ball under the foot, starting from the front and working all the way to the heel. Put gentle pressure along the surface of the foot holding the pressure on each spot for 15 seconds prior to relocating to the next area. After that, roll the golf ball backward and forward over the entire foot.




Going vegetarian may help cure acid reflux

Acid reflux or heartburn is a common problem and even more so for pregnant women. The burning sensation feels uncomfortable, specifically if you can taste the acids at the back of your throat. Sometimes this can really be troubling if you can’t breathe and the burning sensation is painful. So…

How Can Lunches Be Made to Improve Employee Productivity?

It has been observed that there are companies that fail to include nutrition in their wellness programs for their employees. Employers spend a lot of time and effort in improving their business procedures to make their staff work faster and more efficient. Company owners want fast results from their…

Five essential minerals and where to find them

Your body needs minerals to function properly. They are essential and you need to include them in your diet since the body cannot produce them naturally. The deficiency of essential minerals may cause chronic disease as well as an excess of them. The following are five essential minerals that you…

Snack Mixes that Perk Your Energy during the Day

During the day, you have to perform a number of activities either at home or sitting in your office. For every movement an activity, your body burns calories. It is up to you that how you fulfil the dietary needs of your body. Between meals, a good alternative is to snack on something satisfying but…

The “Better Choices Concept” to Dieting

The premise of this concept is actually pretty simple. It states that if there is a snack you love, there are several other options that are just as delicious and nutritious but with much fewer calories. In the exact words: “For every food that you eat, there are likely to be other equally…

What is a HIIT workout?

Last year, the HIIT workout was one of the top fitness trends. This year it stays steady as one of the most popular fitness plans. The high-intensity interval training (HIIT) is a training technique that involves a step where you give 100% of your energy in quick bursts of intense exercise followed…

What is kettlebell training?

Long before gyms were packed to the gills with futuristic looking machines, those who wanted an explosive way to build muscle had the kettlebell. Kettlebells are heavy metal balls with a single handle at the top and have been around in some form for literally centuries. Given their low-tech design…

Exercise therapy can reduce surgical knee repairs

The menisci are the shock absorbers in the knees and provide a cushion between the shinbone and the thighbone. Severe traumas can result in the rupture of a meniscus, which might lead to surgery. However, many professionals agree that some surgical knee repairs are unnecessary. This is due to a…

World Health Organization Recommends Fitness Regime for 18-65 Year Olds

Conforming to the World Health Organization's "Global Recommendations on Physical Activity for Health" program, this specialized United Nations agency came up with a set of fitness recommendations for three age groups. These are comprised of 5-17 year-olds, 18-64 year-old and 65 years…

Potbellies more dangerous than obesity

We have been led to believe that people who are not obese are healthy. A person can be unhealthy even if they are not obese. Recent research indicates that people who have potbellies are unhealthier than those people who are obese. The Body Mass Index, or BMI, has been used as a method to determine…